If you can, please go to the gym and ask a coach. Very professional and atmospheric, but there are no conditions at present. Buy dumbbells and dumbbell stools and practice at home. You don't have to practice every day, just practice every other day, so you can give your muscles time to recover. We must work hard on sports day and control it in one hour. Tired As for your soreness, it is normal that you are suddenly ravaged after a long period of inactivity. You can straighten up naturally and start practicing. Aerobic exercise can be reduced and needs to be warmed up. Jump rope 10 minutes, and then exercise muscles without oxygen. 4. Why do you want to eat muscle powder? If you really want to be strong, you should enjoy it. Take it five times a day, which is enough for your needs in protein, and it is not as harmful as natural intake.